ARE YOU READY FOR THE SURF COAST TREK?

Free Foot & Leg Assessment

Total Care Podiatry is offering Surf Coast trek participants a complimentary Foot and Leg Assessment.  This will take into account your individual requirements and help you work out a strategy to help your feet and legs stay the distance.

Call Total Care Podiatry on 5223 1531 to book in your Complimentary Foot & Leg Assessment.

Make sure you mention that you have registered for the Surf Coast Trek.

Preparing for a long distance walk

Getting your feet ready for a 40 km trek needs a lot of planning and preparation. You’re asking a lot of your poor feet pounding into the ground, and they’ll need some TLC to get you there.

Every individual’s body will respond differently so there’s no one solution that will suit everyone, especially in an endurance event lasting many hours like the Surfcoast Trek.

Just like your fitness, preparing your feet and legs has to start early, not the week before or the day before.

During the 40 km trek, your body will change in a number of ways to keep you going. The extent of the changes will very much rely on how you’ve trained your body prior to the event.

Here’s what will happen for most of us at the 20 to 30 km mark:

  • Muscles in our core and legs will tire and as a result our walking pattern will change, placing more pressure on our joints.
  • Feet may swell causing changes in how the foot fits into the shoe, causing pressure areas, and
  • The heels may start slipping up and down in the shoe as the calf muscles tighten, increasing the risk of blister formation.

Footwear

For endurance walking the shoes you wear will have a significant bearing on whether or not you enjoy the trek. The runners you use around the house or for activities such as walking around the block will probably not be appropriate.

  • Footwear should fit your foot comfortably, not too tight or loose.
  • The upper should be made of a material that will easily breathe and allow the perspiration that your feet generate evaporates into the environment rather than build-up heat in your foot.
  • The sole should not be too stiff or controlling and provide good cushioning.
  • The toe box, (the area of the shoe where your toes are), should be deep and rounded to accommodate any swelling.
  • No part of your foot should slip in the shoes, at any time.
  • It is best if the lace area is as long as possible so you can alter the fit around the heel from the midfoot and the forefoot. You may have to adjust the lacing a number of times during the walk, to make sure your foot is supported and any pressure areas lessened.
    For more information regarding lacing techniques look here: How to Lace a Hiking Boot

Blisters

Blisters are caused by friction, where the surface of the skin is held in one place and the tissues underneath the surface are stretched to the point of tearing. It is influenced by 3 things:

1. The nature of your skin

Our skin often has different qualities depending on age, sun exposure, gender, shoes we wear etc. Some people have firm strong and resilient skin. Others have tender, thin and easily affected skin. The latter type of skin can be toughened to cope and protected for the walk using a number of different taping techniques. Skin temperature also needs to be maintained so that the skin does not become overly sweaty and moist which increases the risk of blisters.

Socks that are designed to ‘wick moisture away’; that is take the moisture away from the skin out through the sock to the other side of the sock, is the best way of managing this.

2. How your foot works

Your foot has two main functions, it has to adapt the body above to the ground beneath, and then has to be stable enough for the body to move over a solid foundation. If these functions are not working properly areas of high pressure develop which can directly cause tissue injury. The most obvious is blisters but also stress fractures and indirectly, increased risk of ligament or tendon damage as muscles get tired; often seen in cases of rolled ankles. Research shows that cushioning insoles can address the direct high-pressure areas, but the reasons why the foot is not functioning properly, causing risk of injury, needs to be understood and then addressed appropriately.

3. The level of friction.

There are many ways people use to reduce friction. For most people the best strategy is wearing well fitted merino padded socks. These socks should have built in padding to assist with small pressure areas.  If you have bony feet, or a tendency for rubbing, wearing two pairs of socks can be the solution. If you often have blisters on or in between your toes, ‘toe socks’, worn under the padded merino socks, can be the answer.

A final note on blisters, if the top of the blister rubs off and you’re left with a red raw sore, a band-aid type of dressing is not a good option as it may cause more friction. Instead, compound dressings are good for this, as is some taping, so long as your skin is not sensitive to the adhesive.

We congratulate everyone who is taking on the Surf Coast trek for the challenge it provides as well as supporting a fantastic local charity which benefits our whole community. Total Care Podiatry is proud to support your effort with a Complimentary Foot & Leg Assessment.

WARNING: This information is for educational purposes only and is not intended to replace professional podiatric advice. Treatment will vary between individuals depending upon your diagnosis and presenting complaint. An accurate diagnosis can only be made following personal consultation with a Podiatrist.

TOTAL CARE PODIATRY ~ FREE FAMILY FOOT CLINIC 9th July 2021

Free family foot clinic!

Friday 9th July 2021

15 minute FREE assessment & advice

Please arrive on time to help our family clinic run on time

Gold coin donation to ‘Kids plus foundation’ is welcomed

Call our friendly reception staff today to secure your appointment 5223 1531

 

SPORTS SHOES

Sports shoes

Every sport is different and will require appropriate footwear during activity. Shoes provide protection, and support.

What to consider when purchasing sports shoes:

  • The terrain i.e. indoor court
  • Movements within the sport
  • Is extra cushioning required?
  • Do you have orthotics or braces that the shoe will need to accommodate?
  • Weight of the shoe

Sports specific shoes

  • Netball 
  • Basketball
  • Football/soccer
  • Athletics 

If you are experiencing pain or discomfort, please call us today for an appointment on 5223 1531

 

THIS INFORMATION IS FOR EDUCATIONAL PURPOSES ONLY AND IS NOT INTENDED TO REPLACE PROFESSIONAL PODIATRIC ADVICE. TREATMENT WILL VARY BETWEEN INDIVIDUALS DEPENDING UPON YOUR DIAGNOSIS AND PRESENTING COMPLAINT. AN ACCURATE DIAGNOSIS CAN ONLY BE MADE FOLLOWING PERSONAL CONSULTATION WITH A PODIATRIST.

COMPLIMENTARY PAEDIATRIC CLINIC – Wednesday the 28th of April 2021

Complimentary Paediatric Clinic 

Every month at Total Care Podiatry we run a complimentary morning clinic to support the little feet that run around our community. We run short appointments designed to be a screening check of any areas of concern you may have for your child’s feet.

Commonly we check for: 

  • ‘Tired legs’
  • Being clumsy
  • Walking ‘pigeon-toed’
  • Curly toes
  • ‘Flat feet’

Following a short appointment, we can provide some advice for next steps forward. These may include a more in depth follow up appointment, footwear recommendations or activity changes.

Bookings are essential – please phone our friendly staff on 5223 1531 to secure your free paediatric appoint today

THIS INFORMATION IS FOR EDUCATIONAL PURPOSES ONLY AND IS NOT INTENDED TO REPLACE PROFESSIONAL PODIATRIC ADVICE. TREATMENT WILL VARY BETWEEN INDIVIDUALS DEPENDING UPON YOUR DIAGNOSIS AND PRESENTING COMPLAINT. AN ACCURATE DIAGNOSIS CAN ONLY BE MADE FOLLOWING PERSONAL CONSULTATION WITH A PODIATRIST.

MARATHON RECOVERY

Recovery from any sporting event is critical to injury prevention and must be a component that should be planned into your training program. The main basic steps to follow in the first few days: 

On the day: 

  • Keep warm. Your body will cool down rapidly which is stressful to your cells, so have tracksuit pants and a jumper ready, and get your wet clothes off. 
  • Eat. Protein – bananas, energy bars, sporting drinks, fruit are all good options and will help with recovery. 
  • Ice bath. Later in the day when you get home an ice bath will help with muscular repair. 
  • Walk. A light walk in the evening before going to bed.

Day 1 – 3 of recovery: 

  • Warm bath followed by stretch.

  • Eat, and eat lots. Focus on carbs and protein to refuel.
  • Light massage – no deep tissue at this stage, it will be too much for muscle fibres.

THIS INFORMATION IS FOR EDUCATIONAL PURPOSES ONLY AND IS NOT INTENDED TO REPLACE PROFESSIONAL PODIATRIC ADVICE. TREATMENT WILL VARY BETWEEN INDIVIDUALS DEPENDING UPON YOUR DIAGNOSIS AND PRESENTING COMPLAINT. AN ACCURATE DIAGNOSIS CAN ONLY BE MADE FOLLOWING PERSONAL CONSULTATION WITH A PODIATRIST.

BALANCE ISSUES

Balance Issues

In the body, there are many components that come together to create a stable sense of balance. One of these components is proprioception, it is the sense of knowing where you are in space. An example of this is knowing where your hand is, even if your eyes are closed. 

This assists the body in walking/activity, as your feet are constantly providing this feedback. They provide information on your pace, the type of terrain you are walking on, how level is the floor, etc.

With age, this sensation of proprioception naturally reduces. This causes a reduction in balance and creates instability when walking. 

To improve or maintain balance you can:

  • Attend balance classes
  • Work with an Exercise Physiologist 
  • Muscle strengthening 
  • Falls awareness and prevention classes
  • Staying active

If you are experiencing pain or discomfort, please call us today for an appointment on 5223 1531

 

THIS INFORMATION IS FOR EDUCATIONAL PURPOSES ONLY AND IS NOT INTENDED TO REPLACE PROFESSIONAL PODIATRIC ADVICE. TREATMENT WILL VARY BETWEEN INDIVIDUALS DEPENDING UPON YOUR DIAGNOSIS AND PRESENTING COMPLAINT. AN ACCURATE DIAGNOSIS CAN ONLY BE MADE FOLLOWING PERSONAL CONSULTATION WITH A PODIATRIST.

PROMPT EVALUATION AND TREATMENT WILL FACILITATE LONG LASTING BENEFITS

Prompt evaluation and treatment will facilitate long lasting benefits

‘Prevention is better than a cure’

When it comes to your health, the best outcomes are always achieved by being assessed early and undergoing appropriate treatment. This decreases the risk of the condition intensifying and allows the healing process to start.

Having an evaluation promptly will allow for more choice in treatment options and prevents the body from beginning mechanisms to compensate. When pain occurs, the body will compensate to offload the affected area. Although this may help reduce pain in the short term, this places considerable load into other areas or on other systems within the body.  

If you are experiencing pain or discomfort, please call us today for an appointment on 5223 1531

 

THIS INFORMATION IS FOR EDUCATIONAL PURPOSES ONLY AND IS NOT INTENDED TO REPLACE PROFESSIONAL PODIATRIC ADVICE. TREATMENT WILL VARY BETWEEN INDIVIDUALS DEPENDING UPON YOUR DIAGNOSIS AND PRESENTING COMPLAINT. AN ACCURATE DIAGNOSIS CAN ONLY BE MADE FOLLOWING PERSONAL CONSULTATION WITH A PODIATRIST.

WARTS

WARTS

Plantar warts or verrucae are caused by papillomavirus group (HPV). They are very contagious and enter the layers of the skin by a entry portal such as a break in the skin.

Presentation:

  • Skin lines or ‘fingerprint pattern’ moves around the lesion
  • May have multiple centres
  • The core may have bruising or haemorrhages at the base
  • Pain occurs with side to side squeezes
  • May have callous around the wart

If you think you have a wart, it is particularly important to keep it covered while it is being treated to prevent it spreading to other members of the household. 

Treatment is customised and will require individual assessment. Most commonly, for a pain free wart, no treatment is required as body will most likely spontaneous remove it itself. If active treatment is required, it may include:

  • Offloading with paddings
  • Topical applications such as salicylic acid
  • Referral to GP for cryotherapy
  • Callous removal

If you are experiencing pain or discomfort, please call us today for an appointment on 5223 1531

 

THIS INFORMATION IS FOR EDUCATIONAL PURPOSES ONLY AND IS NOT INTENDED TO REPLACE PROFESSIONAL PODIATRIC ADVICE. TREATMENT WILL VARY BETWEEN INDIVIDUALS DEPENDING UPON YOUR DIAGNOSIS AND PRESENTING COMPLAINT. AN ACCURATE DIAGNOSIS CAN ONLY BE MADE FOLLOWING PERSONAL CONSULTATION WITH A PODIATRIST.

FIT FEET FOR A BETTER YOU!

Take the first steps to get back on track

The human foot is a marvel of biomechanical engineering that most of us take for granted until the system fails or breaks down. The average person will walk the equivalent of twice around the world in a lifetime, which is a long time on your feet.

Tips to Maintain Healthy Feet

Inspect your feet regularly and pay attention to changes in color, texture or appearance.

 

Maintain good foot hygiene, including washing and drying between the toes.pumice bar foot health age upkeepHydrate the skin. Australian weather and open shoes can cause rapid loss of moisture from the skin and may result in cracking or the formation of fissures. It is helpful to replace the moisture content by using lotions or creams on a regular basis.
toe foot ailment dry skin peeling toe fungus

Buy proper-size shoes. You may not wear the same size in shoes made by different manufacturers. Purchase new shoes late in the day, when feet tend to be at their largest. Always buy the shoes that feel the best.too small shoes black ballet flats heel pain

Don’t ignore foot pain Symptoms that increase or do not resolve within a reasonable period of time need to be evaluated by your podiatrist. Podiatrists get you moving, pain free and living an active life.

foot pain maintenance ailments upkeep heel pain

Cut toenails straight across. Never cut into the corners — this could cause an ingrown toenail. Gently file away sharp corners or rough edges with an emery board.proper toe nail cutting technique

Exercise – Walking is a great way to keep weight under control and is an excellent conditioner for the feet. Be sure to wear appropriate athletic shoes when exercising.

Alternate your shoes each day. Since the feet have sweat glands, your shoes will absorb moisture from your feet, so it is important to allow your shoes to dry out completely.Avoid walking barefoot to help protect your feet from injury and infection

Put sunblock on your feet while wearing sandals during the day to avoid sunburn.

Source: UCLA Health System, Happy Feet Plus, foothealthaustralia.org.au

If you are experiencing pain or discomfort, please call us today for an appointment on 5223 1531

 

THIS INFORMATION IS FOR EDUCATIONAL PURPOSES ONLY AND IS NOT INTENDED TO REPLACE PROFESSIONAL PODIATRIC ADVICE. TREATMENT WILL VARY BETWEEN INDIVIDUALS DEPENDING UPON YOUR DIAGNOSIS AND PRESENTING COMPLAINT. AN ACCURATE DIAGNOSIS CAN ONLY BE MADE FOLLOWING PERSONAL CONSULTATION WITH A PODIATRIST.

 

GETTING BACK ON TRACK AGES 65 & OVER – Stretch & Reflect

It is so important to gently warm up and stretch after exercising.

Remember to seek medical advice on the best stretches or strength exercises for your body. And if you notice any pain or discomfort since increasing your activity please call our office to make an appointment today

Remember: Pain does not mean you need to give up, but it is best to seek advice before continuing.

If you are experiencing pain or discomfort, please call us today for an appointment on 5223 1531

*Source foothealthaustralia.org.au

THIS INFORMATION IS FOR EDUCATIONAL PURPOSES ONLY AND IS NOT INTENDED TO REPLACE PROFESSIONAL PODIATRIC ADVICE. TREATMENT WILL VARY BETWEEN INDIVIDUALS DEPENDING UPON YOUR DIAGNOSIS AND PRESENTING COMPLAINT. AN ACCURATE DIAGNOSIS CAN ONLY BE MADE FOLLOWING PERSONAL CONSULTATION WITH A PODIATRIST.